One day coach Bre invited her friend Morgan to try out the gym. Morgan being a stud-rugby player at CSU, was not intimidated by anything in the gym, and stepped into workouts in full stride. But she did not come alone…

Holly, Morgan’s friend, also came to try the gym that day, but she had never done CrossFit before. That did not sway Holly from jumping into the fire straight away! She signed up with Morgan and never looked back.

Holly is not our most eccentric or flamboyant member. She is usually quiet, super nice, a little shy, and sweet (unless she is testing Morgan’s reflexes with a random high kick up and around Morgan’s head J). But this doesn’t keep her from attempting everything in class. She goes after the barbells with extreme focus and gives her best effort on everything. Because she listens so well she is making extremely fast progress, and even got her first rope climb ever last month!

What impressed and surprised me the most however was when Holly and Morgan came in one particular day. This time, Morgan was clearly not having an “A+” kinda day. She was sore, tired, lacking motivation, let’s call it an “A-“ kinda day 😉 . Turns out, that day Holly was the reason they were both in the gym! Morgan wanted to skip, but Holly was not having it, and made her friend join her for a fun fitness-filled hour at the gym! That’s what a good fitness accountability friend is there for. The whole time I would’ve expected Morgan to be dragging Holly into the gym, but here they were Holly leading the charge! I’m sure it goes both ways for Holly and Morgan in terms of who gets who through the gym doors each day, but I love the fact that they have each other to stay accountable.

Holly represents the Yeti Cave mottos “Win the Week,” and “Move More, Live More” well. Be sure to congratulate Her on being August’s Member of the Month!

Couple announcements and workouts are listed afterwards!
ADDED CLASSES:
*We are full steam ahead with Tuesday and Thursday morning 5:15am and 6:15am class times!
WORKOUT TRACKING:
*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:
http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a
* If you have questions about what it does, or how to use it, let me know!
WEEKLY CHALLENGE:
*Whoever reserves AND attends the most classes on Zen Planner over the course of the week, wins a free Cryo therapy session.
*You can do this as many times as you want per day. If you’re attending multiple classes/programs/open gym, do this for each!
1) Download the “Zen Planner” app to your phone.
2) Use your gym account username and password to get access to Yeti Caves available classes
3) Select a class to reserve
4) Once you get to the gym, you have to then check in on the kiosk for the same class you reserved
NUTRITION CHALLENGE WEIGH IN:
Max Muscle will be at the gym with the scale Monday July 24th from 5-7pm. If you cannot weigh in at that time, than you must go to their location prior to that date and time and conduct your weigh in. You must also turn in that second weigh in sheet prior to July 24th.
SUNDAY BRUNCH:
Juan and Juli will be doing a catered brunch at the gym in order to conclude and celebrate our successes during the Nutrition Challenge.
- Price $25 (includes food and a mimosa)
- Date/Time: Sunday, July 30th / 10:00am – noon
- All are welcome, invite friends and family
- Stay tuned for the link to purchase tickets
“MAX OUT MONDAY”CrossFit:
20min
Establish 1RM Jerk
-then-
Row
10 x 200m max effort
Rest 1min between rounds
CrossFit Cardio:30min Alternating EMOM:
Run 200m
20 x Jumping Squats
CrossFit Skills:Yoga with Dai
TUESDAY CrossFit:*This is a benchmark workout for the gym*The military recruits will be joining us at the 4:15pm class for this. It will not be a team workout. They will do a similar variation as the main class. “Manion”
7 rounds for time of:
Run, 400m
29 x Back Squats, 135 lbs/95lbs
WEDNESDAYCrossFit:
For time:
15-ft. rope climb, 30 ascents
* While you’re not conducting the workout, double under or triple under practice
CrossFit Cardio:10 minute EMOM until failure:
20 x wall balls
*If you don’t make it 10 rounds get a lighter wall ball.
*Pilates is at 3:15pm
CrossFit Skills:Clean and Jerk
THURSDAYCrossFit:
For time:
135/95-lb. thrusters, 15 reps
135/95-lb. sumo deadlift high pulls, 21 reps
135/95-lb. thrusters, 12 reps
135/95-lb. sumo deadlift high pulls, 15 reps
135/95-lb. thrusters, 9 reps
135/95-lb. sumo deadlift high pulls, 9 reps
FRIDAYCrossFit:
For time:
100 dumbbell snatches (50/35)
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
CrossFit Cardio:20 intervals:
Every 2min, row 200m
CrossFit Skills:Clean and Jerk

We have some awesome workouts to do this week and some more announcements/reminders to put out!
*Abbreviated schedule on Independence Day, only have 9:15am and 12:30pm class
*Open House is July 8th, invite your friends and family to hang with us for a pot-luck lunch from 12:30-2:30pm!
*CrossFit Kids Camp is starting July 8th.
6 classes
$50 for members kids / $100 for non-members
11am-noon
*Learn to Lift Academy July 10th-27th
Ideal for middle school to high school kids
Pick 2 session a week for 3 weeks to learn the basic lifts
*Team Competition Opportunities
Power –up Impalas
Saturday, August 12th, 8am-3pm, at Poudre High School
- 50% of your entry fee will go directly to Poudre High School’s Strength and Conditioning program.
- Male/Male or Male/Female team options
Wod4Wellness
- Saturday, July 22nd, 9am-4pm at CrossFit Grenade
- Male/Female Partner CrossFit competition. All proceeds will go to benefit Peak Wellness Center, a non-profit providing substance abuse and mental health treatment to the Front Range community. Scaled and RX divisions.
*Barbell club will be switching to the regular CrossFit class programming, which as you know if you have been doing the regular CrossFit classes, we do a substantial amount of barbell work in our CrossFit class. We may add a weekend barbell specific class on the weekends towards the end of the summer.
*We are adding Tuesday and Thursday morning 5:15am and 6:15am class times around the middle of July, stay tuned for start date!
*If you’re not on Beyond the Whiteboard yet, the gym gives you access to this workout tracking software with all our workouts, so you can easily track your fitness progress, here is the link for your account:
http://www.beyondthewhiteboard.com/signup?gym_invite=9764d2e3-bd20-46dd-a47f-bff1a3f1a31a
“MAX OUT MONDAY”CrossFit:
20min
Establish 1RM Front Squat
For time:
20-lb. medicine-ball cleans, 50 reps
155-lb/105-lb push jerks, 25 reps
20-lb/14-lb medicine-ball cleans, 50 reps
CrossFit Cardio:30min AMRAP:
10 x “Barbell Shovel” over Box (45/25)
30 x Alternating Dumbbell or Kettle-bell Snatches
CrossFit Skills:Yoga with Dai
TUESDAY – Happy Independence Day!
We will have a half day schedule today.9:15 and 12:30 class only.CrossFit:
5 rounds for time of:
Run 400 meters
185-lb/135lb deadlifts, 21 reps
WEDNESDAYCrossFit:
“Amanda”
9-7-5 reps for time of:
Muscle-ups
135-lb/95-lb squat snatches
CrossFit Cardio:For Time:
150 x Wallballs
*Every time you drop the ball run 200m
CrossFit Skills:Toes to Bar
-and-
Clean and Jerk
THURSDAYCrossFit:
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb/65-lb front rack walking lunges, 15 steps
FRIDAYCrossFit:
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb/135-lb front squats
Chest-to-bar pull-ups
CrossFit Cardio:For Time:
300 x Double unders
* Every time you stop perform 10 x kettle-bell swings
CrossFit Skills:Toes to Bar
-and-
Clean and Jerk

I wasn’t sure about this lady at first…She came in with a friend and seemed to begrudgingly get through the workouts. But she was STRONG and had great mobility from the start, catching onto the form of many movements quickly. I was never sure how she really felt about me or the gym for the first week or so. I remember being chastised for a picture I posted on the gym’s social media of her at some point early on…I generally don’t think too hard about the pictures I post and try to capture the cool moments of everyone in the gym…but man did I learn my lesson! We laugh about that post today 🙂

Eventually, I cracked the code of understanding Laura. She reminds me of a senior Army Non Commissioned Officer in terms of her temperament and sense of humor, not common around Fort Collins from what I’ve seen. Once I realized this, Laura’s presence and sense of humor have been a little breath of fresh air! She reminds me of the hilarious Army friends I had at Fort Bragg in the 82nd Airborne Division. It usually takes her a whole 30 seconds of walking in the gym now, until she has me laughing at whatever she says or does! It’s making me laugh typing this now as I think about the shenanigans with her!

Laura has made so much progress since she’s been here and is not afraid of new movements or ANY barbell. I’m sure many of you have seen her feriously flex and roar on top of a barbell after a lift, like a lioness over her fresh kill.

Perfect example was completing Memorial Day “Murph.” Laura was concerned initially (as many of us were) about being able to complete the workout. Staring down the barrel of two miles running, with 500 reps in the middle can be unnerving, but Laura knew to take it one step at a time, one rep at a time…turns out she finished the entire thing! Not only that but she came back to help others get through their remaining reps too (including coach Nate!). Turns out 300 air squats weren’t enough to stop Laura from squatting it out with those who needed a little help to finish or keep a certain pace!

She does all these things because she is embracing and enhancing the fun loving attitude we promote in the gym. I see her routinely cheering on others at the gym whether they are brand new or veterans of the gym. She is always trying to build the community as well. She always introduces herself to the new members and mingles with everyone.

Laura ATTACKs every workout in the gym with everything she has. She sets high expectations for herself but doesn’t let the result define her satisfaction. She is satisfied with her effort and is satisfied knowing she is making progress. As a very competitive person naturally, she does arguably the best job of anyone in the gym of not going overboard with it, remembering that each day’s workout is simply exercise in order to make life better outside the gym.

Laura does an outstanding job representing the Yeti Cave mottos “Win the Week,” and “Move More, Live More.” Be sure to congratulate her on being June’s Member of the Month!

This coming Friday marks the 1st full year for me of being out of the Army. It feels like yesterday honestly, so much has happened since then. Yeti Cave CrossFit has been a goal to pursue since 2011, I want to thank all of you for making this gym the awesome place/community that it is.
My Army buddies were my family in a sense for four years, and now I consider you all my family too. This past year has been by far the most gratifying, exciting and happy year of my adult life. Thanks again for the support and let's keep "winning each week" together!
MONDAYCrossFit:
20min:
Establish 1 rep max Deadlift
-then-
20min time cap:
For time:
42 Ab-Mat Situps
115-lb. squat clean thrusters, 21 reps
30 Ab-Mat Situps
115-lb. squat clean thrusters, 15 reps
18 Ab-Mat Situps
115-lb. squat clean thrusters, 9 reps
CrossFit Cardio:
Assault Bike
10 x 30/25cal each for time
Rest 1min between each round
CrossFit Skills:
Yoga with Dai!!!
Barbell Club:
3 rounds for time:
Row 1000m
15 x Hang Power Clean (135/95)
TUESDAYCrossFit:"Yeti"
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
*4:15pm we will be hosting the Air Force Recruits, expect a team version of the workout
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
WEDNESDAYCrossFit:
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6/3-in. deficit
20-calorie row
30 single-legged squats, alternating
CrossFit Cardio:
20min EMOM:
5 x burpees
5 x Assault Bike Cal
CrossFit Skills:
Pull up progressions
Barbell Club:
5min AMRAP
30/25 Cal x Assault Bike
15 x Push Press (135/95)
Rest 5min
5min AMRAP
30/25 Cal x Row
15 x Back-squat
THURSDAYCrossFit:
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
*4:15pm class we are hosting the Marine Corp Recruits again. Be ready for a team version of the day’s workout.
FRIDAYCrossFit:Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
CrossFit Cardio:
TABATA
Assault bike (Cal)
TABATA
Row (Cal)
TABATA
Pull up
CrossFit Skills:Pull up progressions
*Stay tuned for when Pilates is happening this week!
Barbell Club:10-9-8-7-6-5-4-3-2-1
Snatch (135/95)
Pistol (One legged squat)